Macro Calculator
Calculate your daily protein, carbs, and fat needs. Presets for balanced, low-carb, high-protein, and keto diets based on your goals.
Macros are protein, carbs, and fat: the building blocks of your diet. A balanced split is 30% protein, 40% carbs, 30% fat.
Calculate your exact daily macro needs below.
Your Details
Little or no exercise
Light exercise 1-3 days/week
Moderate exercise 3-5 days/week
Hard exercise 6-7 days/week
Very hard exercise & physical job
~2 lbs/week
~1 lb/week
~0.5 lb/week
Stay same weight
~0.5 lb/week
~1 lb/week
~2 lbs/week
Why Choose Forge Macro Calculator?
Unlike MyFitnessPal, Cronometer and MacroFactor, Forge Macro Calculator offers a genuinely free, private, and unlimited experience with no strings attached.
100% Free Forever
No hidden fees, no premium tiers, no limits.
Complete Privacy
Everything runs in your browser. We never see your data.
No Signup Required
Use instantly without creating an account.
Unlimited Use
No daily limits, no credits, no restrictions.
Last updated: January 2026 • Built with care by iForge Apps
How to use this tool
Enter your age, gender, height, weight, and activity level
Choose your weight goal and a diet preset
Click Calculate Macros to see your daily protein, carbs, and fat targets
Common uses
- Planning daily meals around specific protein, carb, and fat targets
- Following a keto, low-carb, or high-protein diet with precise gram counts
- Adjusting macros for cutting, bulking, or body recomposition goals
- Comparing different diet approaches side by side before committing
- Tracking macro splits alongside calorie targets for fitness programmes
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